It may sound counterintuitive that some beverages can actually lead to dehydration rather than hydration. However, many popular beverages are packed with sugar, sodium, and caffeine, all of which can dehydrate your body and lead to bloating. If you want to keep these issues at bay, knowing which options to avoid is crucial. Luckily, we’re here to help with some expert advice.
We spoke to Elizabeth Katzman, a functional diagnostic nutrition practitioner (FDN-P), and Jesse Feder, a registered dietitian and personal trainer, to highlight several beverages that may be working against your hydration goals. Here are seven drinks that can surprisingly dehydrate you and contribute to bloating.
1. Fruit-Heavy Smoothies
Fruit smoothies are generally a great way to fit essential nutrients into your diet in a delicious, blended package. However, the sugar content can be concerning—and potentially even dehydrating. "Smoothies, particularly those heavy in fruit sugars, can draw water into the digestive tract to process their high sugar content, temporarily reducing hydration elsewhere in the body and often causing bloating," says Katzman. It's best to eat whole fruit, which offers a healthy dose of fiber alongside the natural sugars.
2. Store-Bought Vegetable Juice
Vegetables are typically praised as the healthiest foods around—so it may be surprising to hear that Katzman says vegetable juice could be a poor choice for those who want to avoid dehydration and bloating. As it turns out, many store-bought options contain hidden sodium. "A single serving may contain up to 500mg of sodium, approximately 20% of the recommended daily intake," she warns. Excess sodium can cause water retention and bloating while also disrupting the body's natural fluid balance.
3. Commercial Coconut Water
Although coconut water is often praised for its electrolytes, not all options are created equal. "Many commercial coconut waters now contain added sugars and preservatives that diminish their natural hydrating properties while increasing their bloating potential," Katzman explains. Always check labels and opt for pure, unsweetened coconut water.
4. Fruit Juices
Similarly to smoothies, fruit juices can pack alarming amount of sugar into your diet. "The high sugar content causes the kidneys to increase urine production to rid the body of excess sugar," Feder says. This diuretic effect can contribute to dehydration. Additionally, Feder explains that "the high sugar content can also cause gut inflammation and water retention, which can lead to bloating as well." While fruit juice may seem like a healthy option, the lack of fiber and concentrated sugar content can be problematic for hydration.
5. Herbal Teas with Diuretic Effects
In many cases, herbal teas can be fantastic for your health, working as powerful anti-inflammatory elixirs. But they're not typically the best choice for hydration. "Several types of herbal teas, particularly those containing dandelion or juniper, have natural diuretic properties that can increase urination without adequately replacing lost fluids," says Katzman. Choosing options without diuretic effects is key for hydration.
6. Energy Drinks
Energy drinks may help wake you up, but the health consequences of all that caffeine might not be worth it. These caffeinated beverages often contain multiple dehydrating elements, making them one of the worst offenders. "The average energy drink contains 150-200mg of caffeine alongside synthetic ingredients that can trigger inflammatory responses in sensitive individuals," Katzman explains. Many also include artificial sweeteners and excessive B vitamins, which can stress the kidneys and lead to further dehydration, among other risks.
7. Flavored Iced Teas
Pre-made iced teas from coffee shops and convenience stores may seem refreshing, but they often have a double dehydrating effect. "Seemingly healthy iced teas often pack both caffeine and excessive sugar—sometimes up to 30g per serving—creating a double dehydrating effect as your body requires significant water to process these ingredients," Katzman notes.
Hydrating Alternatives
For better hydration without bloating, Katzman recommends simple alternatives:
- Filtered water with minerals: "I personally add high-quality sea salt to my water throughout the day to ensure proper electrolyte balance."
- QuintEssential seawater: "It contains up to 78 minerals and trace elements naturally occurring in perfect ionic form for optimal cellular absorption."
- Bone broth: "It provides both moisture and essential minerals from the slow-simmering process."
- Homemade infused water: "Try fresh cucumber, mint, or berries for natural flavor without artificial ingredients or excess sugar."
- Non-diuretic herbal infusions: "Hibiscus or chamomile teas offer flavorful options without caffeine's dehydrating effects."
- Pure coconut water: "Fresh coconut water (without added sugars) supports hydration at the cellular level."
With so many delicious options, avoiding bloating won't be difficult!
